Burn it all down

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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baffled
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Burn it all down

Post by baffled » Thu Jan 05, 2017 12:28 am

After, er... 5 or so years of trying to make a big life change and having some great opportunities fall through for a number of reasons, I resigned myself to doing the best with where I'm at. Now, all of a sudden, a load of change is headed my way that I wasn't looking for, and as a result, have no plan to deal with.

Back in March, the 19th to be exact, I started getting headaches. After numerous appointments, spending a shit load of money (seriously, I hate Obamacare more than I thought I could hate something) on scans and tests, and specialist appointments, I've been informed that my brain and general noggin area is free of tumors, aneurysms, and whatever else could be a problem. Diagnosis: chronic tension headaches with atypical migraines. I also had somehow had mono around the time the headaches started, so that may have played a role.

I did the "take a little time off, take long walks and unplug a bit" thing and hated it. I'm type A enough that too much downtime makes me more difficult to be around than having daily headaches. The only thing I kept is that I meditate everyday, and have done so for almost two years running now.

Back to running for stress relief. Week 15 out of a planned 16 weeks escalation and pre-hab approach to hopefully avoid the shin splints I dealt with before.

I'll only post running focused training here, and leave the Gymnastic Bodies work out, but those workouts are done 2x/ week, with small practice efforts done when time allows.

1/3/2016

Warm up ~hops, lunge matrix, light 1/2 mile

6 x 20 sec strides w/ 30 second recovery
6 x 1:00 w/ 30 second recovery at ~8:00 pace
6 x 1:30 w/ 30 second recovery at ~8:00 to 8:30 pace

Warm down

1/4/2016

Warm up with hops, lunges, 3/4 mile easy

4x7 minutes at ~8:50 pace w/ 60 second recovery

Warm down

Hip strength, foot strength + 15 eccentric heel drops w/ straight + bent leg per side.
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Re: Burn it all down

Post by JimZipCode » Thu Jan 05, 2017 4:53 am

baffled wrote:pre-hab approach to hopefully avoid the shin splints I dealt with before.
Cory Everson, 6x Ms Olympia, used to recommend an exercise as being helpful to prevent shin splints. Pull the foot up toward the shin against resistance – the opposite move of calf raises. Provide resistance with either a Jumpstretch band or just by pushing with your other foot.

I have no personal knowledge of whether this move is effective prehab for shin splints. But it made a big impression on my that she recommended it. She mentioned it several times toward the end of the show, when she was on "Bodyshaping" in the late '80s. No, seriously.
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Re: Burn it all down

Post by bennyonesix » Thu Jan 05, 2017 5:22 am

I like this for my shin splints. But not too long can get sig nerve damage after minutes and minutes. Also bananas.
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baffled
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Re: Burn it all down

Post by baffled » Sun Jan 08, 2017 9:36 pm

Thanks, gents. I do both of those more because they feel good than anything. I've pretty much figured out that weak feet is the bigger problem. I have very high arches and thought forever that I needed insoles with big arch support to feel comfortable. Turns out getting stronger in the glute med, assorted lower leg muscles, and in the feet has been better than an insole.

1/6/2017 Friday

Warm up with skips, assorted hops, and 10 minutes easy

6 x 20 second strides

2 x 12 minutes easy with a 2' walk rest

Cool down and stretch


Nothing for the weekend other than prehab and extensive stretching. We're getting a "once in ten year" rain storm. In between the breaks in the rain, there's been a ton of wind around here, so a little relaxation is fine.
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Re: Burn it all down

Post by baffled » Tue Jan 10, 2017 3:14 am

1/9/2017

6x 20 stride
6x 1:00 moderate paced run, 30 sec recovery
6x 1:30 moderate, 30 sec recovery

Cool down, hips, mobility and work the midsection

Stretch
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Re: Burn it all down

Post by baffled » Thu Jan 12, 2017 12:40 pm

1-11-2017
3x10' with 5 strides between reps

Stretch and do some prehab
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Re: Burn it all down

Post by baffled » Mon Jan 23, 2017 11:35 pm

I don't really remember. I know I ran 3 times last week. Didn't really want to run in the worst storms I can remember since my freshman year in college, 15 years ago.

1-23-2017
Run 1.25 to a short hill

5 x Drills into hill strides:
- 1 x pickup drill
- 1 x b skip
- 1 x a skip
- 2 x pickup drill

Run 2 miles back, the long way around the neighborhood.

Javorek Complexes and GB core workout.
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Re: Burn it all down

Post by baffled » Wed Mar 01, 2017 12:47 am

Geez, I've barely logged. I don't think I've gotten more than 2 runs in a week since the last week of January. Tweaked something in my ankle, and the weather around here has been nuts. Probably the most severe rain and wind I've seen in 15 years or so.

Aggravated something in my right shoulder, too. Was doing scap wall slides. Not worried, since I can press and pull horizontally without a problem.

Let's start over here, and ramp the volume up a little on the running.

2/28/2017
Run: Warm up w/ an easy jog and drills for 12 minutes, ~1 mile

6 x 20/30 sec rest
5 x 3 minutes/30 sec rest

5 x 15 pushups and joint articulations for the shoulders
5 x 12 ring rows + dynamic lat stretch 5/side
Rest = Mobility exercise, then go again

Few curls
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DikTracy6000
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Re: Burn it all down

Post by DikTracy6000 » Mon Mar 20, 2017 1:03 pm

How are the headaches doing? Wife has had similar stuff since last summer. Docs said with her it's an eye, ear, brain thing with some long name.

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Re: Burn it all down

Post by baffled » Mon Mar 20, 2017 7:28 pm

Still there, yesterday was my one-year "anniversary" with a headache every day.

Most days, they're just a nuisance that can be tolerated and dealt with. Last few weeks, it's been maybe one day out of every 8 or 9 with a more severe headache that requires stronger meds and a quiet, dark room.

There's something my doctor described as "new daily persistent headache", or something to that effect that, from what I remember, comes on with an infection of some sort and then just sticks around. She thinks that may be what this is, or it could be that my life is total shit most days and the stress is adding up and showing itself with a constant headache.

Maybe both, but there's only one option and that's to keep plugging away and managing things as well as possible.
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Re: Burn it all down

Post by DikTracy6000 » Tue Mar 21, 2017 1:30 am

Baff, has your doc suggested getting a sleep apnea test? My wife's doc said that a Cpap machine may help alleviate her constant headaches and depression. It's helped a lot although not a cure all. She has more energy also.

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Re: Burn it all down

Post by baffled » Sat Mar 25, 2017 6:26 pm

Hmmm, my doctor has not suggested that.

I'll have to look into it. Thanks for the heads up.

Good to hear your wife is getting at least some relief.
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Re: Burn it all down

Post by baffled » Tue May 23, 2017 10:40 pm

Spent the last 6 weeks or so skipping rope like a punch drunk negro.

Finally felt good enough and picked up daily runs of 1 mile to 3km for the last 5 days. Surprisingly, no shin splints, and as long as I keep up with my hip strength work, the groin is mostly okay.
Still fighting with insurance and doctors to get an MRI done, but I was advised to do as much as I can without making things worse.

Picking up today:

5/23/2017
3km run at 8:55 pace.

GB upper body work when I got back.

I like getting out there at 0500. Weather's a lot better since we're headed for 90+ the next 4 or 5 months with an occasional drop into the low 80s or so.
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Re: Burn it all down

Post by baffled » Wed May 24, 2017 10:25 pm

3.3km at 9:05 pace

Glute med work and call it good. Have a big day tomorrow, so hopefully getting that 0500 work in.
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Re: Burn it all down

Post by baffled » Fri May 26, 2017 12:28 am

3.2 km, on the dot at 0530 this morning.
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Re: Burn it all down

Post by baffled » Fri May 26, 2017 7:27 pm

3.83km, 22:55
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Re: Burn it all down

Post by baffled » Sun May 28, 2017 8:49 pm

5/27
4 miles and change walking with my new dog. First 2 after he but me at 0515

5/28
2 miles + 2 more bites and a few legitimate snarls. And back to the shelter he went.

Pretty bummed out.
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Re: Burn it all down

Post by Alfred_E._Neuman » Sun May 28, 2017 8:56 pm

baffled wrote:5/27
4 miles and change walking with my new dog. First 2 after he but me at 0515

5/28
2 miles + 2 more bites and a few legitimate snarls. And back to the shelter he went.

Pretty bummed out.
Bummer about the new dog. My best bud died of cancer 2 christmases ago. We'd had him since he was 8 week old and he died at 13 years. Six months later we decided to try a nearly grown dog that needed a new home. Didn't work out worth a shit. Had to send him back for various issues he had. He was basically uncontrollable (and I've owned GSD's for 20 years). Felt like a complete fail on my part.
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Re: Burn it all down

Post by baffled » Sun May 28, 2017 10:22 pm

Alfred_E._Neuman wrote:
baffled wrote:5/27
4 miles and change walking with my new dog. First 2 after he but me at 0515

5/28
2 miles + 2 more bites and a few legitimate snarls. And back to the shelter he went.

Pretty bummed out.
Bummer about the new dog. My best bud died of cancer 2 christmases ago. We'd had him since he was 8 week old and he died at 13 years. Six months later we decided to try a nearly grown dog that needed a new home. Didn't work out worth a shit. Had to send him back for various issues he had. He was basically uncontrollable (and I've owned GSD's for 20 years). Felt like a complete fail on my part.
Yup, definitely feels like a fail. I'll try for another soon.
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Re: Burn it all down

Post by baffled » Tue May 30, 2017 1:20 am

4.4km at 5' and change/km

4 phone pole to pole strides as part of a 1.4km warm down

Got fuckin swole after
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Re: Burn it all down

Post by baffled » Tue May 30, 2017 11:19 pm

Out and back, 3.7km in 20'
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Re: Burn it all down

Post by baffled » Wed May 31, 2017 3:40 pm

3.4km at please don't hurt yourself pace.

0520 start time. Dark, quiet, and plenty of solitude. Good for the soul today.
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Re: Burn it all down

Post by baffled » Thu Jun 01, 2017 3:21 pm

Time 0520

3.7 km @ meh pace.

Felt good. Get to see some animals now and then. Coyote on the golf course was weird.

Also saw some ducks freaking out, then realized one of them seemed to have done serious damage to another duck. Had it by the neck and looked like it was trying to finish it off.

Just looked it up, and it sounds like it was a duck fuck.
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Re: Burn it all down

Post by baffled » Fri Jun 02, 2017 2:42 pm

Dawn patrol

3.63 km at a nice enough pace. Need to hook up the heart monitor and figure out the zones soon
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Re: Burn it all down

Post by baffled » Sun Jun 04, 2017 5:36 am

Dawn patrol
Repeat yesterday's run almost exactly.
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